Dec 11, 2011

121211 MONDAY

Mobility Work - Work with a Medicine ball for 10 minutes on loading your pumpkin. There was a lot of rounding of backs last week during our dead lifts. This work will help you put the load in a better position and keep your back flat, belly tight, and load on your hamstrings. This will let you be in a more stable position and allow you to lift more weight safely.

Remember: Friends don't let friends round their back!!











Skill Work: Double Unders - spend 5 minutes working on Double Unders.

Then -

METCON:
10 MIN AMRAP:

2 x Wall Walks
5 x Pull-ups (scale as necessary)
10 x GHD SU (scale using ABMAT)
20 x Double Unders ( can sub 2:1 Single Unders)

This should be very intense! Push yourself to not take any breaks during this WOD.

29 comments:

Julie said...

I am out until Thursday since Rich is in AL. Miss you guys, but will try this one at home.

Tiffany said...

Did anyone pick up a yellow reflector belt on Friday after the games?

Stewart said...

The USA Weightlifting Meet has been officially approved for the 14th of Jan at the bubble gym! Coach Martin has confirmation the following affiliates will be bring weightlifting teams; K-State Crossfit, Crossfit Kansas City, Crossfit on 18th, Crossfit 816, Combat Crossfit and Crossfit Lee's Summit. Get your team ready IMCF & we'll see you on the platform!!

Meg Smith said...

Julie-you can always come to the Bubble at 9:15ish and utilize our childcare! Or join us for our WOD.

james said...

http://games.crossfit.com/features/get-ready-2012 not that I am excited about it or anything

Major Retard said...

How exactly do you do a wall walk? I probably won't be able to make it to the bubble tomorrow, so is there a demo for this exercise?

scottnkelly9901 said...

IMCF Hohenfels:

Boy did I read this one wrong!

Did WB ILO Walk-walk (HUGE difference)...

5 rds + 3x situps

Did however manage to find a 120lb "pumpkin" to do mobility work with...
I'll probably have to redo this one this PM.

Julie said...

Thanks Meg for the offer! But, my little one doesn't do childcare very well...not at all. :) She just cries and cries. I wish she would and I would be there in a minute! :)

Julie said...

Can anyone check today if a watch is laying around in the gym? I didn't realize I didn't have it until this morning when I worked out. I think it is a Timex and it is mainly black with a little orange around the face. Bummed!

Mike said...

4 Rounds + Wall Walks and Pull Ups.

Good to be back in the bubble after TDY last week.

'biontyli' two knots in your jump rope tying up your double under effort

Greg M said...

5 rounds complete. I did get 20 consecutive DUs today for the first time.

Here is a link for wall walks for Major R.


http://www.youtube.com/watch?v=GzDfMOLqd7o

Iron Major CrossFit Coordinator said...

Julie - it is in the wooden storage box/shelf thing at the door.

5 rounds + 2 WW and 2 pullups.

Tiffany said...

5 rounds with SU and no bands on the PU finally! GHD's slowed me down.

Managed to knock out 15 consecutive DU and 10 PU without bands after the fact...gettin' there.

Ed said...

5 rds with 2:1 singles for double unders.

Work before and after on DU shows I've regressed on this skill. I still haven't gotten used to the new Rx rope . . . Most I could chain together was five, and that was in between lots of fumbling and welts.

Meg Smith said...

4 rounds RX, with a few seconds to spare...considered sprinting to the wall walks, but sadly there just wasn't time. ;-)

Thanks to the CrossFit guardian angel that regularly changes the tape on the pull ups bars. I got to a spot where the tape was super slick from overuse, and was reminded how much of a game changer that is. Appreciate whoever you are!

Iron Major CrossFit Coordinator said...

While we are talking about pullup bars is there anyone out there (potentially a beneficiary of the Army's largess with regard to Crossfit scholarships) who would like to work with AF Steve on coordinating a long term refurbishment of the pullup bars - at some stage I imagine the bolts should be replaced and the surfaces anodized again - I don't really like the flaky bits of rust and metal grinding into my palms and its only going to get worse.

Jess said...

3 round plus wall walk and pullups. Had to wait on a rope in one round which slowed me down a bit but I decided to finish the 4th round I started and completed all in 11:13. Making progress, almost got my chest to the wall today and managed 2 DUs before I started the EOD. Of course I didn't get a single one once I started the clock but at least I got a couple!

Dan said...

4 even.

Scott said...

7 rounds at 10:11. I really did 6 Rounds + about 30 rope, b/c I keept tripping on rope during last set trying to get it finished in time. Figures--I look like Spealler for the first 6 rounds, no issues then I resort to me on the last round.

GOOD WOD though--Intense and Fun.

Brian S said...

5 +1 wall walk. Subbed SU for DU. Nice to exorcise the demons from wathing Army Navy on Saturday.

Alex E. said...

5 rounds plus 2 x Wall Walks and 5 x Pull Ups. Subbed singles for doubles.

Need some help from the community. I can do one but any attempt to string them together makes me feel like a baby giraffe on roller skates on an ice rink. Any helpful tips out there?

Thanks in advance.

dengly - the welts on your legs after double under work.

Julie said...

Thank you so much for locating my watch! I will come by today. YEAH!! Rich thanks you too since he bought it for me! hee hee

Adam "Big Helper" Latham said...

5 rounds and 1 wall walk.

Did anyone see me eat it this am? I might have gotten another round if I hadn't been laughing so hard!

Atisin...when you arrive somewhere bad

Adam "Big Helper" Latham said...

Should have mentioned I did single unders...
Though I strung 5 DUs together this am

Mac said...

5 rds + 2 WWs, as Rx'd.

As far as DU recommendations, Alex, these are pretty generic:
- make sure you have the right length rope. When standing on it with two feet, the top of the rope (not handles) should come up to your nipples. Too short and you catch your feet, too long and it bounces off the floor and hits your feet.
- Keep hands at waist level, and only slightly in front of hips.
- Don't rotate your arms, flick your wrists.
- Slow down. Start with slow single unders, and progress to slow DU's. Many people try and go too fast, and once you get to DU's your body just can't keep up with gravity. Slow down.

Hope that helps a little.

Greg E said...

4 rounds plus 38 single unders

Derek P said...

4 3/4 rounds, didn't finish jumps. Mixed s/u and d/u.

Bridget said...

Worked out w/ LTC MaC
WU Jogged in .92 miles
5 rounds + 2 Wall walls the God father gave OJT
(blue band PU) 4 PU after w/ red band
12 minutes of JR w/ some DU's working on the rhythm..
Thank you Meg for pointers as well!
11 PU Red band (get myself out the door)
Jog home 1.65 miles

Wade said...

5 rds + WW and PU. Did SUs since my DUs are horrendous.